Full of consumption possibilities, the nuts They are versatile, tasty oilseeds that bring several health benefits.
According to Soraia Batistanutritionist at Pluxee, these oilseeds contribute to the improvement and good functioning of the body in several different ways, from weight maintenance to heart health. Check it out below!
Benefits of walnuts
In addition to helping control cholesterol and triglycerides without promoting weight gain, these nuts help reduce risk factors for dyslipidemia, cardiovascular disease and metabolic syndrome. They are also rich in omega 3, 6 and alpha-linolenic acid, which help control blood pressure, stimulate the immune system and have anti-inflammatory properties.
“Nuts can be eaten raw, toasted, with yogurt, honey and many other options. Because they provide a high level of energy, daily consumption should be moderate. Combined with a good diet and a balanced lifestyle, nuts are great allies for health,” reveals the professional.
In addition, researchers also note that regular consumption of the food reduces the chance of stroke. A study from Harvard University linked frequent nut consumption to longer life expectancy in adults.
Tips for everyday consumption
- Keep an eye on the manufacturing date (the more recent the better);
- Nuts are sensitive to light, heat and air. They can easily oxidize, become rancid, lose color, odor, flavor and texture. If this happens or if their taste is bitter or acidic, discard the product;
- When storing, store nuts whole, in their shells, in a cool environment.
- To ensure its benefits without weight gain, consume up to 5 walnuts per day.
Recipes with nuts
1
Pumpkin kibbeh with ricotta and walnuts
Ingredients
- 250g of wheat for kibbeh
- 1 Japanese pumpkin
- 1 bunch of mint
- 250g ricotta
- 1/2 cup chopped walnuts
- 2 tablespoons of olive oil
- 1 onion
- Crushed garlic to taste
- Salt to taste
Preparation mode
Cut the pumpkin in half, remove the seeds and peel. Grate the peel and set aside. Cut the pumpkin into cubes and cook in salted water until soft. Drain and make a puree (you can mash it with a fork or beat it in a blender). In a pan, dice the onion and sauté it with the garlic. Add the puree and mix well. Soak the wheat in warm water for approximately 20 minutes. Drain the excess liquid from the wheat and mix it with the pumpkin puree, grated peel and walnuts. Add the chopped mint and adjust the salt. Grease a baking dish with olive oil and fill it halfway with the dough. Season the ricotta with salt and olive oil and spread it over the dough. Cover the seasoned ricotta with the remaining dough. Bake at medium temperature (140°) for approximately 30 minutes or until golden brown. Finish with mint leaves.
2
Peanut brittle with nuts
Ingredients
- 1/2 cup (tea) of coconut or brown sugar
- 1/2 cup (tea) of sugar cane molasses or honey
- 1 cup (tea) of roasted peanuts without salt and without shell
- 1 cup (tea) of water
- 1 cup (tea) of walnuts
- Coconut oil for spreading
Preparation mode
Place the sugar, molasses (or honey) and water in a pan. Heat over low heat. Stir a few times for 10 minutes until a syrup forms. Then add the remaining ingredients and stir until the peanut brittle mixture thickens and comes away from the pan. Pour everything into a mold covered with a silicone or non-stick mat and greased with coconut oil. Spread the mixture into the mold and press down firmly. Refrigerate for 30 minutes. To serve, cut the peanut brittle into pieces.
